P90X3 Decelerator Overview
I read somewhere else about someone thinking this would be a slow and easy workout, luckily I read it before I tried P90X3 Decelerator. It’s not an easy workout, it is slower, but the variation in moves and the tempo really makes it pop. I remember the first time I did it telling my wife it was an awesome P90X3 workout. While some of the moves are close to impossible to me, I really like the fact that I need to concentrate to work harder at them. It’s different than trying to bench press a ton, because moves like the Crane Cracker Pushup require a lot of attention to detail just to do it correctly. So while I’m trying hard each time just to do it, I’m still getting a great workout, and hopefully one day I’ll be able to show off that move.
“What goes up, must come down, and in sports, it’s the coming down where we mostly get injured. Decelerator though, turns expolosing training on its head, not only by going up, but also focusing on the coming down. Working on those stabilizers, the joints, connective tissue, the balance, by sticking that landing every single time”
– Tony Horton
P90X3 Decelerator Advice
I find this workout to be one of my favorite P90X3 workouts. When I do this I focus hard on maintaining good form and holding it when Tony expects us to hold the pose.
Also, no water breaks! Make sure you have water handy to grab a drink during his move explanations.
P90X3 Decelerator Equipment
- Court Shoes
- Chin-up bar or resistance bands
- Dumbbells are optional
P90X3 Decelerator Pros
I found the majority of moves to be challenging and provide a good total body routine. I had thought this would be an easier workout by the title, but a few moves in I realized I was very mistaken, this is a tough workout and one I look forward to each week when it’s on the calendar.
P90X3 Decelerator Cons
Some moves seem impossible to me, like the Crane Cracker Push-up, while others like Good God Squat seem to easy.
P90X3 Decelerator Moves
Jog – Jog in place
Jumping Jacks – Normal Jacks
Twist and Pivot – Stepping inside the tape and outside of it, while you twist your torso. Keep your head forward.
Arm Circles – Egoscue Grip forward, then back.
Double Knee Pulls – It’s two pulls, pull knee, and pull knee again. Alternate knees.
Pigeon – Alternate pulling the ankle toward your chest, pull pull
Quad Pulls – Bring your foot behind and pull twice on your ankle toward your glutes, alternate sides.
Water Break (30 seconds)
Bounding Squats – Standing on your leg, jump forward 45-degrees to your other foot and hold. Then jump 45-degrees forward again to the other leg. Reverse.
Crane Cracker Push-up – Plank position, do a push-up, bring one knee to the top of the same tricep. Extend you other leg out to the side and balance. Switch sides on each push-up.
Good God Squat – Squat position with heels off the floor and arms overhead, lean over with your torso until it’s almost parallel to the ground. Maintaining this position, do squats while keeping the heels off the floor.
Elevator Pull-ups – Perform pull-ups stopping where Tony tells you to stop, he calls out floors like you are in an elevator
2-Pop Hop – Squat position, jump up and land on one leg keeping the other off the ground. Slowly lower the foot that’s in the air and lower down into a squat again. Jump and land on the other leg. Alternate side to side.
Crawly Plyo Push-up – Low plank, bring your right knee to your right elbow. Push off the ground switching your knee and elbow from right to left in the air. Alternate side to side.
Holmsen Screamer Hold Lunge position with your right foot back, jump off your left foot, driving your right knee into the air and then return back to the same lunge. 30 seconds on each side.
Chin Pulls – Perform a chin-up. At the top of the move, pull your knees into your chest. Lower and repeat.
Joel Jump Freeze – Standing on your right leg, jump forward to your left keeping the right foot lifted and reaching your right hand to the outside of your left foot. Jump back to your right foot, keeping the left foot elevated this time and touching the left hand to the outside of the right foot. Repeat.
Starfish Push-up – Perform a push-up, then open into a side-arm balance with the top leg lifted so you make a starfish shape. Rotate back into plank, do a push-up and then rotate to the other side for another side arm balance. Switch sides after each push-up.
Duper 2 – Standing on one leg with the other extended out to the side, do a squat on the standing leg. Tap the floor with the opposite hand. Straighten up bringing the floating leg into your torso. Repeat on each side for half a minute.
Vaulter Pull-ups – Pullups with one palm towards you and the other facing away, switch grip after 30 seconds
Elevator Tiptoe Squat – Toes turned out, legs wide, on the balls of your feet. Bend your knees lowering on based on Tony’s command to lower, mid, and top of the move. At the top of the move make sure your legs are not fully straight.
Spinning Plyo Squat Lunges – In a squat, jump back into a lunge, jump back into squat, and then jump into a lunge on the other leg. Jump back into squat and then jump 180-degrees. Begin the sequence again with the lunges.
Big Brother Burpees – From standing, jump back into plank and do a push-up, bringing your right knee to the right arm. Then rotate out into a right-sided T-stand/side arm balance. Go back into plank, jump your feet in and stand up, do a tuck jump and then go back down into plank. Repeat the sequence on the left. Alternate sides for a minute.